The four recommendations to lose weight in a simple way, according to an epidemiologist

The 81 -year -old Pathologist, pathologist and epidemiologist, Franco Berrinorecognized for their work in cancer prevention and the promotion of a healthy life, shared in the middle Corriere della will be a Practical method to lose weight without resorting to strict diets.

Its plan is based on four simple rules that, instead of focusing on restrictions, the specialist proposes to focus on the quality of daily habits. The four rules that they recommend are supported by scientific studies and They seek to facilitate appetite control, improve digestion and favor a more efficient metabolism.

The four recommendations of the specialist

Losing weight can sometimes become something complicated. For Franco Berrino, the solution is not in drastic diets, but in changes in lasting habits.

First, the expert highlights the importance of a prolonged chewingbecause by bite the production of GLELINEthe hormone that stimulates hungerat the same time that the production of others increases, such as cholecychinine and LPG-1, which contribute to the feeling of satiety. According to the expert, this translates into an important advantage: “You will be less hungry and more control”, Both appetite and blood glucose levels.

Another recommendations of the epidemiologist was that of Early dinner. An organized food according to biological rhythms has Positive effects on weight loss. In this sense, the expert points out a study in overweight women that evidenced better results when an abundant breakfast and a very light dinner were prioritized (about 200 calories).

Besides, Let at least 14 hours go between dinner and the following breakfast this effect. On the other hand, sleeping little or having night shifts can favor weight gain. “It’s better to eat during the day and not at night,” says Berrino.

On the other hand, the importance of take a healthy eating based on Vegetables, whole grains, legumes, fruits and nuts, which are great options for a diet that seeks to lose weight, according to Berrino. These foods promote satiety and proper metabolic functioning.

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It highlights the importance of carrying healthy eating based on vegetables, integral grains, legumes, fruits and nuts ”for summer.

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These ingredients offer a nutritious base which allows to feed in a balanced way without having calories. The vegetables “are very satiating and low in calories”, while the legumes “contain inhibitors of the enzymes that digest the starch, which slows the digestion and absorption of glucose, which thus reduces the general glucemic impact of food.”

On the other hand, fruits recommend taking them “in moderation, especially the most sugary.” In turn, he recommends incorporating “small doses of kefir, yogurt and fermented vegetables” to help “maintain an efficient microbiota.”

Finally, he asks Avoid food that causes weight gain“Especially ultraprocessed.” Its recommendation is based on a list prepared by epidemiologists of the Harvard University. In this way, to avoid weight gain and improve general health, the specialist suggests Reduce the consumption of certain products that provide empty calories or harmful fats.

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“First there are fried potatoes, followed by potatoes, sugary drinks, processed meats (hamburgers, hot dogs, sausages and sausages), red meat, fruit juices without sugar, refined flours, commercial sweets and butter,” the doctor quotes.

In addition to nutritional recommendations, Berrino highlights the importance of regular exercise as an indispensable complement to improve metabolic health. Activities like walk, run, swim or Performing force exercises help spend energy, but also act on key internal processes for well -being.